Myths and really about dietary supplements: we understand together

Myths and really about dietary supplements: we understand together

I. What are dietary supplements? Definition and classification.

1. Determination of dietary supplements. Biologically active food additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake with food or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes. Bades are not drugs, although they can have a certain effect on the body.

2. Legal status of dietary supplements. Unlike medicines, dietary supplements do not pass clinical trials in the same volume and do not require evidence of therapeutic effectiveness. Their registration is based on sanitary and epidemiological examination and confirmation of health safety. The regulation of dietary supplements is carried out by the legislation of each particular country, and the requirements may vary significantly.

3. Bad output forms. Bades are available in various forms: tablets, capsules, powders, solutions, extracts, concentrates, teas, bars and others. The form of release can affect the speed and degree of absorption of active substances.

4. Classification of dietary supplements in composition and purpose. Bades are classified according to various criteria:

   • Nutricevtiki: Used to correct the chemical composition of food. They are vitamins, minerals, amino acids, fatty acids, dietary fiber. Examples: vitamin C, calcium, omega-3 fatty acids, fiber.
   • Parafarmetzetics: Used for prevention, auxiliary therapy and maintaining the functional activity of organs and systems. They are plant extracts, beekeeping products, animal products, microorganisms (probiotics and prebiotics). Examples: echinacea, ginseng, propolis, lactobacilli, inulin.
   • Probiotics: They contain living microorganisms, which, when entering the body, have a favorable effect on the intestinal microflora. Examples: Lactobacillus acidophilus, Bifidobacterium bifidum.
   • Prebiotics: Substances that are not digested in the upper sections of the gastrointestinal tract, but contributing to the growth and activity of beneficial microorganisms in the intestines. Examples: Inulin, fruitoligosaccharides (phos).
   • Sinbiotics: A combination of probiotics and prebiotics, which has a synergistic effect on the intestinal microflora.
   • Enzymes (enzymes): Used to improve digestion. Examples: amylase, protease, lipase.
   • Antioxidants: Protect cells from damage by free radicals. Examples: vitamin E, vitamin A, selenium, coenzyme Q10.

II. Myths about dietary supplements: debunking of common misconceptions.

1. Myth: Bades are medicines. True: dietary supplements are not drugs and are not intended for the treatment of diseases. They are used to enrich the diet and maintain health. Marking and advertising materials of dietary supplements should not contain statements about therapeutic properties.

2. Myth: Bades are absolutely safe. True: the safety of dietary supplements depends on the composition, dosage and individual sensitivity. Some dietary supplements can cause side effects, interact with drugs or be contraindicated in certain diseases. Before using dietary supplements, you need to consult a doctor, especially in the presence of chronic diseases, pregnancy or breastfeeding.

3. Myth: dietary supplements can replace good nutrition. True: dietary supplements should not replace full and diverse diet. They are only an addition to the diet and can be useful in cases where there is a deficiency of certain nutrients or an increased need for them.

4. Myth: The larger the dose of dietary supplements, the better the effect. True: excessive use of dietary supplements can be harmful to health. It is important to follow the recommended dosage indicated on the packaging, and not exceed it without consulting a doctor. An overdose of some vitamins and minerals can lead to toxic effects.

5. Myth: All dietary supplements are equally effective. True: the effectiveness of dietary supplements depends on the quality of raw materials, production technology, dosage of active substances and individual characteristics of the body. Not all dietary supplements on the market meet the stated requirements and may contain an insufficient amount of active substances or harmful impurities. It is important to choose dietary supplements from trusted manufacturers with a good reputation.

6. Myth: Bades are a deception and a waste of money. True: some dietary supplements can really be ineffective or contain false information about the composition. However, properly selected and high -quality dietary supplements can benefit health, especially with a deficiency of certain nutrients or to maintain certain body functions.

7. Myth: Dietary supplements are treated with cancer. True: there is no scientific evidence that dietary supplements can cure cancer. Some dietary supplements can be used as auxiliary therapy to facilitate side effects of cancer treatment, but they should not replace the main treatment prescribed by the doctor. The use of dietary supplements as the main treatment of cancer can be life -threatening.

8. Myth: Dietary dietary supplements are a magical remedy. True: there are no magic tablets for weight loss. Dietary dietary supplements can only have an auxiliary effect in combination with healthy nutrition and regular physical exercises. Some dietary supplements can contain harmful substances, such as sibutramin, which is prohibited for use in many countries due to serious side effects.

9. Myth: All dietary supplements sold in pharmacies are safe. True: the fact that dietary supplement is sold in a pharmacy does not guarantee its safety and efficiency. Pharmacies are required to comply with certain standards for storage and sale of dietary supplements, but they are not responsible for the quality and efficiency of products. It is important to carefully study the composition and reputation of the manufacturer before buying dietary supplements in a pharmacy.

10. Myth: Bades have no expiration date. True: like any product, dietary supplements have the expiration date indicated on the packaging. After the expiration of dietary supplements, the dietary supplement may lose its beneficial properties or become unsafe for use. It is important to observe the storage conditions indicated on the packaging in order to maintain the quality of dietary supplements during the entire shelf life.

III. True about dietary supplements: when and to whom they can be useful.

1. Support for health with a shortage of nutrients. Bades can be useful for replenishing the deficiency of vitamins, minerals and other nutrients that can occur with an unbalanced diet, diets, diseases or increased physical exertion. For example, vitamin D can be useful for people living in regions with a lack of sunlight, and iron – for women with abundant menstruation.

2. Support for the immune system. Some dietary supplements, such as vitamin C, vitamin D, zinc and echinacea, can help strengthen the immune system and increase resistance to infections. However, it is important to remember that dietary supplements do not replace vaccination and other measures to prevent infectious diseases.

3. Improving digestion. Probiotics, prebiotics and enzymes can be useful for improving digestion, normalizing intestinal microflora and reducing symptoms of gastrointestinal tract disorders, such as bloating, constipation and diarrhea.

4. Support for the cardiovascular system. Omega-3 fatty acids, Q10 coenzyme and other dietary supplements can help maintain health of the cardiovascular system, reduce cholesterol and blood pressure.

5. Improving the condition of the skin, hair and nails. Biotin, collagen, hyaluronic acid and other dietary supplements can help improve the condition of the skin, hair and nails, increase their elasticity and moisture.

6. Increased energy and decrease in fatigue. B vitamins, iron, magnesium and other dietary supplements can help increase energy, reduce fatigue and improve mental and physical performance.

7. Support for joint health. Glucosamine, chondroitin and other dietary supplements can help maintain joint health, reduce pain and inflammation in arthritis and other joint diseases.

8. Antioxidant protection. Antioxidants, such as vitamin E, vitamin C, selenium and Coenzyme Q10, can protect cells from damage to free radicals and reduce the risk of chronic diseases.

9. Support for the health of the elderly. Elderly people often experience a deficiency of vitamins and minerals due to age-related changes in the body and a decrease in appetite. Bades can be useful for replenishing these deficits and maintaining health and activity in old age.

10. Support for the health of athletes. Athletes need an increased amount of certain nutrients to maintain high physical activity and recovery after training. Bades can be useful to satisfy these needs and increase sports results.

IV. How to choose the right dietary supplement: quality and safety criteria.

1. Consultation with a doctor. Before taking dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases, pregnancy or breastfeeding. The doctor can help determine which dietary supplements you really need and in what dosage.

2. The choice of a proven manufacturer. Give preference to dietary supplements from trusted manufacturers with a good reputation that comply with quality and safety standards. Study information about the manufacturer, its certification and consumer reviews.

3. Studying the composition. Carefully study the composition of dietary supplements on the package. Make sure that there are no harmful or prohibited substances, allergens or other components that may not suit you. Pay attention to the dosage of active substances and compliance with its needs.

4. Certification and quality standards. Find out whether the dietary supplement certificates of compliance with quality and safety standards have, such as GMP (good manufactoring practice) or other recognized standards. The presence of a certificate confirms that the dietary supplement is made in accordance with the established requirements and undergoes quality control.

5. The form of release. Choose a dietary supplement release form, which is most convenient for you. Keep in mind that some forms of release can provide better bioavailability of active substances.

6. Shelf life and storage conditions. Make sure that the shelf life of dietary supplements has not expired and that storage conditions correspond to the recommendations of the manufacturer. Incorrect storage can lead to loss of beneficial properties or damage to dietary supplements.

7. Price. The high price does not always guarantee high quality dietary supplements. However, too low the price may indicate low quality of raw materials or violation of production technology. Compare the prices of dietary supplements from different manufacturers and select the best option, taking into account all the factors.

8. Consumer reviews. Study consumer reviews about dietary supplements on the Internet, but treat them critically. Not all reviews can be objective and reliable. Pay attention to the number of reviews and a general dietary supplement assessment.

9. Side effects and contraindications. Check out the possible side effects and contraindications of dietary supplements indicated on the packaging or in the instructions. If you have any side effects after taking dietary supplements, stop using it and consult a doctor.

10. Beware of fakes. Buy dietary supplements only in trusted pharmacies or online stores. Beware of the fakes and do not buy dietary supplements from dubious sellers.

V. The interaction of dietary supplements with drugs.

1. Potential risks of interaction. Bades can interact with drugs by changing their effectiveness or increasing side effects. Some dietary supplements can affect the metabolism of drugs in the liver, absorbing them in the intestines or to remove them from the body.

2. Examples of interaction.

   • Vitamin K and anticoagulants (warfarin). Vitamin K can reduce the effectiveness of anticoagulants, increasing the risk of blood clots.
   • St. John’s wort and antidepressants. St. John’s wort can reduce the effectiveness of antidepressants and other drugs metabolized in the liver.
   • Grapefruit juice and statins. Grapefruit juice can increase the concentration of statins in the blood, increasing the risk of side effects, such as myopathy (muscle pain).
   • Iron and antibiotics (tetracycline). Iron can reduce the absorption of tetracycline antibiotics, reducing their effectiveness.
   • Calcium and levotiroxin (thyroid hormone). Calcium can reduce the absorption of levotyroxine, reducing its effectiveness.

3. Message to the doctor. It is important to inform the doctor about all the dietary supplements that you take, especially if you also take medicines. The doctor can evaluate potential risks of interaction and give recommendations on the safe use of dietary supplements.

4. Avoid simultaneous reception. If possible, avoid the simultaneous administration of dietary supplements and medicines. If necessary, take them at different times of the day, observing the interval of at least 2-3 hours.

5. Side effects monitoring. Carefully follow your condition and inform the doctor about any side effects that may occur after the start of dietary supplements or changes in the dosage of drugs.

VI. Bad for children: Features of application and warnings.

1. The need to consult a pediatrician. Before using dietary supplements for children, it is necessary to consult a pediatrician. The children’s body is more sensitive to the action of biologically active substances, and improper use of dietary supplements can be dangerous to the health of the child.

2. A limited list of permitted dietary supplements. Not all dietary supplements allowed for adults can be used for children. There are certain restrictions on the composition and dosage of dietary supplements for children, taking into account their age, weight and health status.

3. Vitamin D for babies. Vitamin D is often recommended for babies on breast feeding or receiving insufficient vitaminized mixtures. Vitamin D is necessary for the correct formation of bones and the prevention of rickets.

4. Probiotics in intestinal disorders. Probiotics can be useful for children with intestinal disorders such as diarrhea or constipation. However, it is important to choose probiotics specially designed for children and observe the recommended dosage.

5. Omega-3 fatty acids for brain development. Omega-3 fatty acids are important for the development of the brain and nervous system of the child. They can be useful for children with learning or behavior problems.

6. Prevention of iron deficiency. Iron deficiency is a common problem in children, especially at an early age. The doctor may recommend taking iron -containing dietary supplements for the prevention or treatment of iron deficiency.

7. Avoid dietary supplements for weight loss and increasing muscle mass. A dietary supplement for losing weight and increasing muscle mass is not recommended for children and adolescents. They may contain harmful substances that can negatively affect the health of the child.

8. Compliance with the dosage. Strictly observe the recommended dosage of dietary supplements for children. Do not exceed the dosage without consulting a doctor.

9. Storage in an inaccessible place. Keep dietary supplements in no way for children to avoid accidental poisoning.

10. Pay attention to allergic reactions. Carefully follow the reaction of the child to dietary supplements. If allergic reactions appear, such as a rash, itching, edema or difficulty breathing, immediately stop using dietary supplements and consult a doctor.

VII. Bad for pregnant and lactating women: special requirements.

1. Increased need for nutrients. Pregnant and nursing women need an increased amount of certain nutrients, such as folic acid, iron, calcium, vitamin D and omega-3 fatty acids. Bades can be useful to satisfy these needs and ensure the health of the mother and child.

2. Folic acid for the prevention of defects in the nervous tube. Folic acid is recommended to be taken before conception and during the first trimester of pregnancy to prevent defects in the nervous tube in the fetus.

3. Iron for the prevention of anemia. Pregnant women are at risk of developing anemia due to the increased gland need. The doctor may recommend taking iron -containing dietary supplements for the prevention or treatment of anemia.

4. Calcium for bone formation. Calcium is necessary for the correct formation of bones and teeth in the fetus. Pregnant and lactating women need enough calcium to maintain bone health.

5. Vitamin D for bone health and immunity. Vitamin D is important for the health of bones and immunity of the mother and child. Pregnant and lactating women need sufficient vitamin D, especially in the winter season.

6. Omega-3 fatty acids for brain development. Omega-3 fatty acids are important for the development of the brain and nervous system of the child. Pregnant and nursing women need sufficient omega-3 fatty acids, especially DHA (non-posagexenic acid).

7. Avoid dietary supplements with a dubious composition. Pregnant and nursing women should avoid dietary supplements with a dubious composition or unproven security. Consult a doctor before taking any dietary supplement.

8. Limit the consumption of vitamin A. Excessive consumption of vitamin A during pregnancy can be harmful to the fetus. Limit the consumption of vitamin A from dietary supplements and food.

9. Caution with herbs. Some herbs can be dangerous during pregnancy and breastfeeding. Consult a doctor before using herbal dietary supplements.

10. Consult a doctor. Before taking any dietary supplement during pregnancy and breastfeeding, it is necessary to consult a doctor. The doctor can evaluate your individual needs and give recommendations on the safe and efficient use of dietary supplements.

VIII. Bad for older people: maintaining health and activity.

1. Age -related changes and a deficiency of nutrients. With age in the body, changes occur, which can lead to a deficiency of nutrients, a decrease in immunity and the development of chronic diseases. Bades can be useful to replenish deficits and maintain health and activity in old age.

2. Vitamin D for the prevention of osteoporosis and falls. Vitamin D is necessary to maintain bones health and prevent osteoporosis, which is a common problem in older people. Vitamin D can also improve muscle strength and reduce the risk of falls.

3. Calcium for bone health. Calcium is necessary to maintain bones health and prevent osteoporosis. Older people need sufficient calcium, especially women during menopause.

4. Vitamin B12 for the health of the nervous system. Vitamin B12 is important for the health of the nervous system and the prevention of cognitive impairment. Older people may experience vitamin B12 due to a decrease in absorption in the intestines.

5. Omega-3 fatty acids for the health of the heart and brain. Omega-3 fatty acids are important for the health of the heart and brain. They can reduce the risk of developing cardiovascular diseases and improve cognitive functions.

6. Coenzym Q10 for energy and antioxidant protection. Coenzym Q10 is involved in the production of energy in cells and has antioxidant properties. Elderly people may experience a Q10 coenzyme deficiency.

7. Probiotics for the health of the intestine. Probiotics can be useful for maintaining intestinal health and improving digestion. Older people often suffer from constipation and other intestinal disorders.

8. Glucosamine and chondroitin for joint health. Glucosamine and chondroitin can help maintain joint health and reduce pain and inflammation in arthritis.

9. Adaptogens to increase stress resistance. Adaptogens, such as ginseng and eleurococcus, can help increase stress resistance and improve the general condition of the body.

10. Consult a doctor. Before taking any dietary supplements in old age, it is necessary to consult a doctor. The doctor can evaluate your individual needs and give recommendations on the safe and efficient use of dietary supplements, taking into account the drugs taken and health.

IX. Bades and sports: increased performance and recovery.

1. Increased need for nutrients. Athletes need an increased amount of certain nutrients to maintain high physical activity and recovery after training. Bades can be useful to satisfy these needs and increase sports results.

2. Protein for muscle restoration. Protein is necessary for the restoration and growth of muscles after training. Protein powders and bars can be a convenient way to obtain a sufficient amount of protein.

3. Creatine for increasing strength and muscle mass. Creatine helps to increase strength and muscle mass. It can be useful for athletes involved in power sports.

4. BCAA (amino acids with an extensive chain) to restore and reduce muscle pain. BCAA (leucine, isolacin and valin) can help accelerate recovery after training and reduce muscle pain.

5. Carnitine for burning fat and energy increase. Carnitine is involved in the transport of fatty acids in mitochondria, where they are used to produce energy. He can help burn fat and increase energy.

6. Beta-Alanin to increase endurance. Beta-Alanin helps to increase the level of carnosine in the muscles, which can improve endurance when performing high-intensity exercises.

7. Vitamins and minerals to maintain overall health. Athletes need sufficient vitamins and minerals to maintain overall health and immunity.

8. Electrolytes for the restoration of water balance. During training, athletes lose electrolytes with later. Electrolytes, such as sodium, potassium and magnesium, are necessary to restore the water balance and prevent muscle seizures.

9. Do not exceed the recommended dosages. Follow the recommended dosages of dietary supplements for athletes. Excessive use of some dietary supplements can be harmful to health.

10. Consult a doctor or sports nutritionist. Before taking any dietary supplements for sports, you need to consult a doctor or a sports nutritionist. They can evaluate your individual needs and give recommendations on the safe and efficient use of dietary supplements, taking into account the sport, intensity of training and health status.

X. Marketing Bad: How not to become a victim of advertising.

1. Critical thinking. Develop critical thinking and do not believe everything that you see in the advertisement of dietary supplements. Be skeptical and ask questions.

2. Verification of information. Check the information presented in the Advertising of Bad in reliable sources, such as scientific articles, medical sites and sites of government organizations.

3. Beware of high -profile promises. Beware of high -profile promises of instant healing, weight loss or improving sports results. There are no miracles, and dietary supplements are not magic pills.

4. Look for scientific evidence. Look for scientific evidence of dietary supplements. Advertising is often based on anecdotal evidence and personal stories that are not scientific evidence.

5. Beware of intimidation. Beware of advertising that uses intimidation and fear to sell dietary supplements. Do not let fear make decisions for you.

6. Comparison with drugs. Remember that dietary supplements are not medicines and cannot replace the medicines prescribed by the doctor. Do not stop taking medications and do not replace their dietary supplement without consulting a doctor.

7. Consumer reviews. Read consumer reviews about dietary supplements, but treat them critically. Not all reviews can be objective and reliable.

8. Consultation with a doctor. Consult a doctor before taking any dietary supplement. The doctor can help you make a reasonable decision and choose a dietary supplement that you really need.

9. Be vigilant. Be vigilant and report suspicious Advertising of dietary supplements to the competent authorities.

10. Remember health. Remember that health is the most important thing. Do not risk your health, buying dietary sellers from dietary supplements or amenable to aggressive advertising.